Turkey Shepherd's Pie for Two

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Nonstick cooking spray

1 tablespoon olive oil

3/4 cup diced carrots

1/2 cup diced onion

1 garlic clove, minced

1 1/2 cups shredded or diced cooked turkey (I boiled a 1-pound turkey breast)

1/2 cup frozen peas

1 tablespoon all-purpose flour

1 tablespoon tomato paste

1 cup chicken stock

1 teaspoon Worcestershire sauce

2 sprigs thyme, leaves stripped and stems discarded

Salt and ground black pepper 

Salt and ground black pepper

1 2/3 cups mashed potatoes (I boiled 2 small red potatoes, then mashed it with 1/4 cup milk and 1/4 teaspoon garlic powder)